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Child's Pose
Stretches hips, quads, back
1. Kneel on the floor with big toes touching and knees about hip-width apart. Sit on your heels.
2. Lay your torso between the thighs and bring your forehead to the
mat. Extend arms straight in front of you, palms on the floor. Close
your eyes and breathe deeply. Stay here for at least one minute.
Why it is good for you
This go-to rest pose opens hips and relieves low back tightness.
Downward Facing Dog
Stretches spine, hamstrings, glutes, calves; strengthens deltoids, triceps
1. Start on all fours with your feet and knees hip-width apart.
Position hands about shoulder-width apart and spread your fingers wide.
2. Pressing firmly through your hands, lift knees off the floor and
straighten your legs. (If you have tight hamstrings, a gentle bend in
the knees is fine).
3. Walk your hands forward a few inches and walk your feet back a
few inches to lengthen the pose. Squeeze thighs as you press them
toward the back wall. Press your heels back and down toward the floor
(though they might not reach the mat).
4. Relax the head and neck and let your shoulder blades slide down
your back toward your feet. Breathe deeply. Hold for at least one
minute.
Why it is good for you
Down-Dog is a top-notch upper body-strengthener. And as an inversion
(meaning your hips are higher than your heart), it increases
circulation.
Warrior III
Stretches hips, inner thighs, chest; strengthens quadriceps, abdomen, shoulders
1. From standing, step your feet about 4 feet apart. Turn your right
foot so the toes point toward the front of your mat. Turn your left
foot in 30 degrees.
2. Raise your arms to shoulder height, parallel with the floor,
palms face down. Bend your right knee so your right shin and thigh form
a 90-degree angle.
3. Gently tuck your tailbone down as you draw your abdomen in. Hold
for 5 deep breaths in and out through the nose. Straighten the right
leg and repeat on the opposite side.
Why it is good for you
This powerful pose will grant you long, lean, toned arms and legs as well as firmer core.
Plank Pose
Strengthens arms, back, shoulders, core, quadriceps
1. From Downward-Facing Dog, press into the palms and bring the
chest forward so that your shoulders are directly over your wrists and
you are in the top of a push-up position.
2. Press your heels toward the wall behind you and extend the crown
of your head forward to form a straight line from the top of your head
to your heels. Hold for at least 1 minute.
Why it is good for you
Plank is a simple but challenging way to build upper body strength - it
works all of the major muscles in your arms, back, and core and
requires only your bodyweight.
Fierce Pose
Stretches spine; strengthens quadriceps, ankles, back
1. Stepping your feet hip-width apart, spread through your toes to
create a stable base. As you raise arms to the sky, palms facing each
another, bend your knees and sit your buttocks back as though you were
sitting into a chair.
2. Draw your abdomen in to eliminate any curving in the lower back.
Put all your weight into your heels and be sure your knees do not
extend past your toes. Hold for 5 deep breaths in and out through the
nose. Rest for one minute. Repeat.
Why it is good for you
This pose is injury insurance, strengthening quadriceps, which provides
stronger support around your knees, making them less prone to injury.
Fierce pose also improves posture.
Tree Pose 1
Stretches hips, inner thighs; strengthens legs, spine, core
1. Stand with your legs and feet together, hands on hips. Transfer
weight to your left foot as you bend the right knee and place the sole
of the right foot on the inside of your left leg (beginners start at
the ankle; more advanced yogis, raise the right foot to the inside of
the left thigh). Gently press the right foot against the left leg.
2. Bring the palms of your hands together in front of the heart in
prayer pose. Hold for 1 minute on each side. More advanced yogis: Raise
your arms straight directly overhead, palms facing in.
Why it is good for you
On days when your mind feels scattered, practice this pose to get centered.
Tree Pose 2
Stretches hips, inner thighs; strengthens legs, spine, core
1. Stand with your legs and feet together, hands on hips. Transfer
weight to your left foot as you bend the right knee and place the sole
of the right foot on the inside of your left leg (beginners start at
the ankle; more advanced yogis, raise the right foot to the inside of
the left thigh). Gently press the right foot against the left leg.
2. Bring the palms of your hands together in front of the heart in
prayer pose. Hold for 1 minute on each side. More advanced yogis: Raise
your arms straight directly overhead, palms facing in.
Why it is good for you
On days when your mind feels scattered, practice this pose to get centered.
Garland Pose
Stretches low back, groin, hips, ankles
1. Stand with feet slightly wider that hip-width. Bring the palms of
your hands together in front of your heart in prayer pose. Turn toes
out slightly.
2. Deeply bend the knees, squatting down between your legs. Keeping
palms together, gently press your elbows to the insides of your knees,
opening up the hips. Keep the spine long, chest open. Feel tension in
the lower back begin to melt away. Hold for at least 1 minute.
Why it is good for you
Drop into this squat to relieve tummy troubles like constipation and cramps.
Boat Pose
Strengthens core, psoas, quadriceps
1. Sit with knees bent, feet flat on the floor. Lean back slightly
so you’re balancing on your sit bones. Raise your legs so shins are
parallel to the floor, knees bent.
2. Extend arms forward, parallel with the floor, palms facing each
other. Keeping your chest high and your core engaged, begin to
straighten your legs. Hold for 5 to 10 breaths. Repeat 5 times.
Why it is good for you
Boat a bulletproof core without straining your neck like crunches do.
Bridge Pose
Stretches front of body; strengthens hamstrings, glutes
1. Lying on your back, bend your knees and place the soles of your
feet flat on the floor about hip-width apart. Toes point straight to
the wall in front of you. Place arms straight along your sides, palms
down.
2. Gently press into your feet as you raise hips to the sky. Allow
the front of your body to slowly expand with each breath. Hold for 5 to
10 breaths. Repeat 3 times.
Why it is good for you
Bridge opens the chest and ribcage, deepening the breath and with more oxygen you can reenergize the body.
Half Lord of the Fishes
Stretches hips, shoulders, back, neck; strengthens spine
1. Sit on the floor with legs outstretched in front of you. Bring
the sole of the right foot on the floor outside of the left hip (right
knee points to the ceiling).
2. Bend the left knee and bring the left foot to the outside of the
right hip. Place right hand on the floor just behind your right hip.
Lift your left arm to the ceiling. As you exhale, bend the left arm and
place the left elbow to the outside of your right knee.
3. Lengthen your spine with each inhale and twist deeper with each
exhale. Press the left elbow into your right leg to help revolve the
upper body more and more. Look to the wall behind you. Hold for 5 to 10
deep breaths. Repeat on the opposite side.
Why it is good for you
This pose massages improves digestion and increase blood flow in the low belly.